5 Ways to Add More Fat on a Ketogenic Diet

By Kristi Storoschuk

One of the most common mistakes people make when starting out on a ketogenic diet is not consuming enough fats, which makes sense! People have become accustomed over the years to fear this macronutrient, and the keto diet calls for them to fuel the body with it, almost entirely.

Additionally, you might think you are eating a high-fat diet, but you may simply be eating a low-carb diet. Eating a low-carb diet without increasing your fat intake means that you are likely getting most of your calories from protein. Your body can use protein as a source of glucose through the process of gluconeogenesis, and this can prevent you from entering, or maintaining, the metabolic state of ketosis. If you are coming from a diet of low-fat foods, consuming up to 90% of your daily calories from fat may be difficult to wrap your head around, but embracing it will be an important part of your success.

Here are five easy ways to increase your fat intake on a ketogenic diet:

1. Make any hot beverage a delicious, creamy drink.

These can be enjoyed upon waking, throughout the day, or even as a delicious nightcap.

Mix: Combine all ingredients and mix until it is as foamy as you like.

2. Use vegetables as a vehicle for fat.

A common mistake keto beginners make is neglecting vegetables by focusing too much on staying under a certain number of carbohydrates. Don’t forget that vegetables are an important part to a healthy diet. Luckily, there are plenty of low-carb, high-fiber vegetables to enjoy on a ketogenic diet that will help keep your cells and microbiome happy.

Pick a low-carb vegetable:

Zucchini

Celery

Cauliflower

Broccoli

Cucumber

Leafy greens (spinach, kale, romaine, arugula, etc.)

Mushrooms

Radish

Asparagus

Cabbage

Brussels sprouts

Bok choy

Option 1: Choose an oil

Use oils over salads, raw vegetables, or cooked vegetables.

Coconut oil

Extra virgin avocado oil

Extra virgin olive oil

Butter

Ghee

Macadamia nut oil

Pumpkin seed oil

Option 2: Select a high-fat dressing

Unfortunately, most store-bought dressings contain vegetable oils and added sugars or artificial sweeteners. If you prefer to purchase dressing, make sure to read the label. To make your own, try different variations and experiment with the following ingredients:

Pick an oil base:

Extra virgin olive oil

Extra virgin avocado oil

MCT oil

Macadamia nut oil

Pumpkin seed oil

Optional: Add one or more of the following fats:

Tahini

Hemp seeds*

Avocado*

Cashews*

Nut butters

Full-fat dairy or dairy-free yogurt

Mayonnaise (olive oil or avocado oil based)

*Use blender for smooth and creamy texture

Choose flavors and add-ins:

Fresh or dried dill weed

Chili powder

Cilantro

Apple cider vinegar

Chives

Jalapeno

Coconut aminos

Lemon or lime juice

Pickle juice

Raw or powdered garlic

Raw or powdered ginger

Option 3: Snack on high-fat dips

There are a lot of options for store-bought dips that comply with a ketogenic diet. Guacamole, cream cheese, dairy-free cream cheese (made from cashews, almonds, or coconut), tzatziki, and nut butters all work; just make sure there are no added sugars! Mix in some oil to make the dips more ketogenic. Alternatively, you can get creative in the kitchen and blend your own.

Choose a base:

Avocado

Hemp seeds

Cashews

Almonds

Macadamia nuts

Boiled eggs

Tahini

Nut butter

Cream cheese

Choose fats & flavors: Use the flavors, add-ins, and oils from those listed under the high-fat dressings.

3. Find your favorite fat bomb recipe.

Fat bombs are the ultimate keto treat. They not only help to increase your fat intake, but help with the transition into a ketogenic lifestyle. There are plenty of online fat bomb recipes, but they generally follow the same guidelines and ingredients. Just make sure when choosing ingredients that they don’t contain any added sugars! Again, experiment to find the best flavors that work for you. Depending on the consistency, they can be rolled into balls or poured into silicon ice cube trays to be popped out whenever you need a quick fix. Store in the fridge or freezer.